Hurdles Sessions.pub - North West Athletics
Hurdles Sessions.pub - North West Athletics
Hurdles Sessions.pub - North West Athletics
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© NWA, 2001<br />
Sample <strong>Hurdles</strong> Session for Intermediates (2)<br />
Introduce one new stretch each session, and later, one new drill each session<br />
1. WARM-UP: Jog, Stretch, Drills, Accelerations;<br />
— then, (sneakers) .. Hurdle Specific Drills, incl. Trail Leg Hips Circles, Wall Attack, Slo Mo. (10 mins.)<br />
2. Hurdle Drill variations .. Spikes on?<br />
Start with: Marching Stepovers .. start sequence with nonpreferred<br />
lead leg; why? 6 <strong>Hurdles</strong>: variations: heights / lead leg<br />
then, Single Step-Overs .. start sequence with non-preferred<br />
lead leg; why? 6 hurdles .. timed comparisons .. preferred /<br />
non-preferred lead leg.<br />
then, Laterals (Anisimova) .. stress balance and co-ordination;<br />
Athlete = supporter of which AFL team?<br />
develop and maintain a rhythm. (and /or, Calvesi and /or Karate Kid Kicks .. separate sheets) (15 mins.)<br />
Laterals<br />
3. Rhythm Runs .. Ins & Outs (sneakers .. ∆ to spikes after 1st rep.)<br />
• 3-5 x 50m .. 3-point starts; w/b +1 min. recovery<br />
(Stress: Relaxation at speed; watch foot strike; posture)<br />
• Introduce Ins and Outs (separate sheet) .. 2-4 practice runs off 3-point starts<br />
4. Strength: athletes must have sneakers for Bounds (no exceptions)<br />
4.1 Bounds: max. of 50 contacts<br />
5 <strong>Hurdles</strong>: 2 x 5 Pre-Jump; 4 x 5 Explosive; 2 x 5 Pre-Jump<br />
2 x 5 Bound .. Stick the landing (Coach commands)<br />
Ensure adequate recovery between sets: a stretch?? (e.g. 1 or 2, below)<br />
4.2 4 x 6 Sand Hops (bare feet)<br />
(work both legs; start with non-preferred side;<br />
i.e. 6 Right ► 6 Left (rest 60-90 seconds, repeat x 4)<br />
(20 mins.)<br />
(15 mins.)<br />
5. Review / Warm Down<br />
3 x 70m .. walk-back (in sneakers)<br />
Easy Jog (choice) … static stretches (12 mins.)<br />
<strong>North</strong> <strong>West</strong><br />
<strong>Athletics</strong><br />
How should execution<br />
of warm-up and warm<br />
down differ? Why?<br />
It is better to have<br />
perfect technique at a lower height<br />
rather than<br />
poor technique at racing height<br />
Brent McFarlane (The Science of Hurdling & Speed)<br />
1<br />
2<br />
A few ideas<br />
www.nwaswimaths.com<br />
Strategies are (should be) cumulative<br />
Don’t do something once, then discard .. Practice & Refine your skills<br />
Only Plenty of Perfect Practice Produces Perfect Performances<br />
We are what we repeatedly do - work towards making Excellence YOUR habit<br />
Hold 30<br />
seconds<br />
x 3<br />
both<br />
sides<br />
3
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